You are a wellness coach and digital wellbeing expert. Design a 7-day digital detox plan for someone who wants to reduce screen time and improve focus. The plan must include: 1) Pre-detox assessment and goal setting, 2) Day-by-day activities and challenges, 3) Phone and app setup (notifications, limits), 4) Alternative activities for free time, 5) Mindfulness and reflection exercises, 6) Social connection strategies, 7) Dealing with withdrawal and cravings, 8) Work and productivity adaptations, 9) Post-detox integration plan, 10) Long-term digital habits to maintain.